To become a great hockey skater, correct skating technique
is imperative.In the process of
learning to execute a skating maneuver correctly, I insist that players
initially slow down their legs.All
learning takes place in stages and hockey skating is no exception; in hockey
skating the stages are as follows: First learn to execute each maneuver
correctly, then powerfully and correctly, then quickly and correctly.The ultimate goal is to move the legs through their full range of motion, as
rapidly as possible.

Coaches
often emphasize quick feet more than anything else. The problem with this is
that in attempting to move their legs quickly, players tend to disregard
technique.They end up moving their
legs a million miles an hour, wasting lots of energy and “going nowhere
fast”.

Quickness is most effective when players move their
legs correctly, powerfully, through their full range of motion and as rapidly as
possible.It’s important to
understand that leg speed is a variable.Quickness training does a lot to improve leg speed, but some players
naturally move their legs faster than others.Short players can move their legs faster than tall players.When tall players try to move their legs as fast as short players they
sacrifice full range of motion and end up skating with short, choppy strides.

In hockey, quickness is trained off the ice by
running sprint intervals.This is a
highly recommended form of training because while in the process of running at
full speed, skating technique is not affected.Quickness is also trained on the ice by skating sprint intervals.When training for quickness, it is important to avoid fatigue - fatigue
inhibits the ability to move one’s legs at top speed.Quickness intervals therefore involve short sprints followed by long rest
periods that allow for full recovery.The
recommended intervals when training for quickness are 1:5 or 1:10 (work:rest).Following are some guidelines for quickness training off and on the ice.

1.Sprint or skate at maximum speed and effort for 10 seconds; rest for 50
seconds.
2.Sprint
or skate at maximum speed and effort for 5 seconds; rest for 40 seconds.3.Sprint or skate at maximum speed and effort for 8 seconds; rest for 40 -
80 seconds.

One excellent way to improve quickness on the ice is
by skating to music of varying (ever more rapid) tempos.

Another aspect of quickness training is Over-speed
training.This type of training
requires players to skate at leg speeds that are out of control and out of the
comfort zone.These workouts are
non-technical in nature.Players
are expected to fall; they surely will mess up.However they eventually adapt to the new level of leg speed.At this point they must skate at leg speeds that are once again out of
control.Ultimately they adapt to
this new level of leg speed.And so
on.Over-speed training can also be
done to (fast) music.Music makes
the training more fun.

For a more in-depth explanation of quickness
training, see the chapter on Training and Conditioning in my book, LAURA
STAMM’S POWER SKATING, Third Edition.To order, click on Merchandise
on my website.